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Brown flaxseed -

One of the world's oldest crops, flaxseed is full of protein, fiber, and omega-3 fatty acids. There are two types of flaxseed, brown and golden, both of which are equally nutritious.

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Brown flaxseed menu ideas -

Brown flaxseed works wonders mixed into yogurt. Alternatively, ground flaxseed can be sprinkled over hot or cold cereal, while flaxseed meal makes a welcome variation from flour.

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Golden flaxseed -

Golden flaxseeds have more polyunsaturated fatty acids and less monounsaturated fatty acids compared to brown flaxseeds. Brown flaxseed, however, has a little more omega-3 fatty acid (59% in brown, 51% in golden).

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Golden flaxseed menu ideas -

Flaxseed oil, also known as linseed oil, is great to swirl into smoothies, or as a replacement for oil in baked goods. It also serves as a tasty condiment, perhaps with cottage cheese and chive seasoning?

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Chia seeds -

Rich in minerals, antioxidants, fiber, and omega-3 fatty acids, chia seeds have been touted for their health benefits for centuries.

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Chia seed menu ideas -

One of the simplest ways to include chia seeds in your diet is to add them to water or juice. But get more creative by sprinkling a handful over a salad of avocado, feta cheese, and herbs, or add in a stir-fry dish for texture and a health boost.

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Pumpkin seeds -

A great source of unsaturated fats and antioxidants such as selenium and beta carotene, pumpkin seeds also contain iron.

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Pumpkin seed menu ideas -

Roasted pumpkin seeds make a stand-alone delicious snack. You can also bake cookies using the seeds as a base ingredient. But how about creating a beautifully smooth pureed pumpkin soup garnished with toasted pumpkin seeds?

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Sunflower seeds -

Sunflower seeds are packed with zinc and folate and high concentrations of calcium, iron, and magnesium. They are also an excellent source of vitamin E.

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Sunflower seed menu ideas -

Sunflower seeds can be added to vegetables, used in pesto, and baked in bread, among other creative uses. But what about this idea: cinnamon carrot muffins topped with toasted sunflower seeds and almond flakes.

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Hemp seeds -

Hemp seeds from the Cannabis sativa plant are rich in healthy fats, including omega-3, omega-6, and fatty acids. An excellent source of nutrients, these seeds are also bursting with antioxidants, magnesium, and zinc. Note that fiber hemp contains negligible amounts of the psychoactive drug tetrahydrocannabinol (THC) and is recognized as safe by the US Food & Drug Administration.

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Hemp seed menu ideas -

If you're following a plant-rich diet, you'll love healthy avocado toast: rye bread carpeted with sliced avocado, arugula, and sprinkled with a crunchy combo of pumpkin, hemp, and sesame seeds.

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Sesame seeds -

All varieties of sesame seeds are extremely nutritious, packed as they are with fiber, vitamin B, minerals, antioxidants, and other beneficial plant compounds.

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Sesame seed menu ideas -

You can whip up a super smooth tahini dip using roasted and ground hulled sesame seeds. Alternatively, sprinkle the seeds over salmon before grilling for a delectable crunchy-fish treat.

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Wild rice -

Wild rice is actually a seed. Rich in powerful antioxidant and lipid-lowering properties, wild rice can contain as much as 30 times the antioxidants as white rice.

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White rice menu ideas -

Wild rice works with fruits, especially lemon, raisins, and apricot, and a whole range of vegetables such as celery, scallions, and carrot. For an inspired combo, rustle up a salad of white and wild rice with mushrooms and herbs.

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Pomegranate seeds -

Packed with fiber, antioxidants, and fatty acids, pomegranate seeds—the edible part of the fruit—are rich in antioxidants and flavonoids, and kick cell-damaging free radicals into touch.

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Pomegranate seed menu ideas -

Super versatile pomegranate seeds grace all sorts of dishes, especially dessert bowls. They also make a great energy-boosting smoothie. And in salads, too, pomegranate complements just about everything. Why not try a plate of fresh kale with roasted chickpeas sprinkled with toasted almond and fresh pomegranate seeds?

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Quinoa -

The seeds of the Chenopodium quinoa plant brim with protein, amino acids, fiber, iron, copper, thiamin, and vitamin B6.

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Quinoa menu ideas -

Quinoa is the great all rounder, as good in salads as it is in meatloaf. In fact, it adds a healthy boost to any dish. Quinoa can be red, white, or black. There's even a rainbow quinoa! Use it creatively according to the recipe you're following. For example, this hearty-looking gratin of rice, pumpkin, and cheese is made using white quinoa, the color of which sets off the plate's wonderfully burnished gold hue.

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Pine nuts -

Pine nuts are the edible seeds of pines. Their nutritional profile consists of protein, fiber, unsaturated fatty acids, and other nutrients such as vitamin E, vitamin K, and zinc.

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Pine nut menu ideas -

Roasted or toasted, pine nuts make a quick and simple snack anytime. They are an essential ingredient in numerous pasta dishes, including spaghetti and healthy homemade basil pesto with dried tomato, where the seeds add a crispy and appealing texture.

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Poppy seeds -

Poppy seeds are good sources of protein and dietary fiber, as well as some essential vitamins and minerals, including calcium, iron, and magnesium.

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Poopy seed menu ideas -

Whole or ground, poppy seeds find their way into an extraordinary array of dishes. But it's often as a topping or glaze that these seeds are used, with the roof of freshly baked bread serving as a favorite purchase. Poppy seeds can also be used as an ingredient, for example to make a tempting poppy seed bun.

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Alfalfa seeds -

With high levels of vitamins B, C, D, and E, and a variety of proteins and other important minerals, alfalfa seeds are a proven high-antioxidant.

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Alfalfa seed menu ideas -

When alfalfa seeds get sprouted, they become a super healthy ingredient that adds a fresh, crunchy flavor to salads and sandwiches. A favorite menu option is grapefruit salad with clover and alfalfa sprouts. And hey, why not add some pumpkin seeds for extra texture?

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Mustard seeds -

Mustard seeds, which may be colored from yellowish white to black, burst with antioxidants, including selenium, and are a good source of several vitamins, notably vitamins C and K.

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Mustard seed menu ideas -

Mustard is one of the most popular and widely used condiments in the world, most commonly paired with meats, vegetables, and cheeses, and used as an ingredient in many dressings, glazes, sauces, soups, and marinades. Honestly, how appetizing does this pork loin steak with honey mustard sauce look?

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Kalonji seeds -

Packed with crude fibers, amino acids, iron, sodium, calcium, and potassium, kalonji seeds, also known as nigella or black cumin seeds, are a powerhouse of antioxidants.

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Kalonji seed menu ideas -

With an aroma similar to fennel and  a pungent flavor somewhat similar to nutmeg, kalonji seeds need to be used wisely in cooking and food preparation. Dry roasted kalonji is used for flavoring in curries, dal, and stir-fried vegetables. Sprinkled sparsely over savory cookies made of spelt flour and cheese, kalonji adds a delightfully spicy bite.

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Milk thistle seeds -

Milk thistle seeds contain high concentrations of silymarin, a group of compounds said to have antioxidant and anti-inflammatory effects.

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Milk thistle seed menu ideas -

Milk thistle seed oil is known to protect liver cells from toxic chemicals. It's also used to strengthen hair, the oil reinforcing hair roots. In cooking, ground thistle milk seed can be sprinkled on sandwiches or added to flour to obtain a mild, nutty aftertaste. Thistle seed also goes well with milk-based desserts, vegetable salads, various soups, and in sauces.

Sources: (The Linseed Farm) (FDA) (Healthline)

See also: Easy ways to get more fiber in your diet

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